Training & Nutrition - Training and Nutrition for long fast tour

I have about 2 months for my trans-american treak( self-sustain)
I plan on doing this trip fast also

I have been riding every day (10-25 miles) (16.5-19 avg mph) I live in a very hilly section of New England

I take a multi-vitamin, eat no more soda, candy or any of that garage, and do sit-ups and push ups every day. I do not really want to lift weights. But am i clueless on training( sprints and such) while im on the bicycle and just ride fast and long

Please how should i eat now and while on tour? and how should i train?

I really want a good nutritional power bar or whatever also

Where to start...

First off, the most important thing is to start riding more miles per day. 25 miles isn't going to cut it if you plan to do long distance day after day. Remember that you will be riding a much heavier bike. If you cannot do century rides unloaded, how will you do them with 50 lbs added to your bike. Two months isn't much time, so you better get started now or plan to get in shape on the road.

As far as what to eat goes, on a tour like you seem to be planning, you'll probably need to eat everything in sight. You'll likely be burning 4-5000 calories per day plus about 1800 for basic metabolism. You'll need to replace those somehow. Look for "All-You-Can-Eat Buffet" signs and load up on carbohydrates.

Forget powerbars or any other special food. You'll need to eat what's available in local stores/restaurants. There is no magic food.

thanks. yea i centuried back to back days a month ago before i started riding everyday... i'm 18 and very involved in sports. hike and camp regualarly so it isnt like im out of shape.

wut type of training should i be doing?

wut type of training should i be doing?

Oh I dont know...how about english :)

Touring forum has lots of info, or find a post by Machka, she has links in her sig that go to her site, and other long distance riding sites.

thanks. yea i centuried back to back days a month ago before i started riding everyday... i'm 18 and very involved in sports. hike and camp regualarly so it isnt like im out of shape.

wut type of training should i be doing?

Why didn't you say so? Sounds like your ready to go then.

I have been riding every day (10-25 miles) (16.5-19 avg mph) I live in a very hilly section of New England.

I take a multi-vitamin, eat no more soda, candy or any of that garage, and do sit-ups and push ups every day. I do not really want to lift weights. But am i clueless on training( sprints and such) while im on the bicycle and just ride fast and long.You're stuck in no-man's-land of training with intermediate rides. You need to do more intensity AND more mileage (not on the same day).

If you plan on doing that ride FAST, you'd want to do some strength-building workouts, sprints and intervals. You'll be able to generate more power at LT and be more efficient than you are now at any given speed so that you won't bonk. Let's say at 19mph average, a smokin' pace for a long ride, you may be burning 75/25% carbs/fat. Since you can only replenish about 250 cal/hr of carbs, that pace will only last about 6-7 hours before you bonk. By doing sprints and intervals, you can generate more power at LT, thus won't need to be pushing as hard as you are now to maintain 19mph. The higher efficiency will have you burn 60/40% carbs/fat and you'll be able to go 7-8 hours before a bonk.

Sprints are 100% all out efforts until exhaustion, 30-45 seconds of screaming bloody-murder. About 30-37mph. Anaerobic intervals are sub-max efforts of 90-98%, anywhere from 1-5 minutes at a time. Hills are perfect for this, find a medium length 0.5-1.0 mile hill and climb it at a brisk steady pace so that your HR is steadily increasing to max out at the very top. Coast and recover on the way down and repeat on the next hill. Sprints and intervals will raise your average-speed quickly and turn you into a monster on the bike! :)

Then once a week, do a real endurance ride 4-6 hours, 75-120 miles. This trains your body to burn fats and taxes your energy system to digest and deliver foods you eat to your muscles.


I have about 2 months for my trans-american treak( self-sustain)
I plan on doing this trip fast alsoMost likely, you'll want to aim for 14-15mph average and burn even more fat. This will let you ride further before bonking. At some point with going slower, the 250-300 cal/hr you get from eating will balance what you burn off and you can ride forever. All during these varying speeds, fat-burning stays around about 200-350 cal/hr, and drops as you approach LT. Above LT, it's 0% energy from fats and you can bonk in about 2-hours at that fast pace.


Please how should i eat now and while on tour? and how should i train?

I really want a good nutritional power bar or whatever alsoYou don't really need bars, carry a couple along for emergencies. Make the drinks electrolyte-replacement drinks and eating regular normal food will be fine. Take in mostly carbs with some protein and fat. Pizza's my favorite or bean burritos or fish-tacos. PB&Js, baked-potatoes, deli-sandwiches, pastas, noodle-soups, etc. Eat at a steady pace, a couple bites every 15-minutes so that you take in 250-300 cal/hr (the maximum-rate that your body can digest). Drink 18-22 oz. water every hour along with electrolytes.

The limiting-step on these mega-distance rides is energy and electrolytes. As long as you can replenish your supply of those, you can ride for a LONG time...